Workout

Warm-Up (600)
300 swim, 200 drill,
100 kick

Set (600)                                       
4 x 150 on 2:45
odds: 50 kick-pull-swim
evens: 50 drill, 100 swim

Set (1800)
3 X 200 
...2 on 3:00, 1 on 2:45
300 alt 50 kick/swim 
REST 30 SEC.
2 X 200 
...1 on 3:00, 1 on 2:45
200 alt 50 kick/swim
REST 45 SEC,
1 x 200 on 2:45
100 FAST kick

Cool-down (200)